Stastny Kennedee Hyrox Result

Overall Performance:

Kennedee, you crushed the 2024 Dallas Hyrox event with a solid overall time of 01:45:11, placing 378th out of 613 athletes—talk about being part of the top 61%! In the 25-29 age group, you came in at 67th, showing that you’re right in the mix with some fierce competition. Your performance showcased some strong points, especially in the sled push and burpees broad jump, where you were faster than average. However, we need to address some pacing issues and the time spent in transitions (the roxzone) that might have cost you precious seconds. Your total running time of 00:54:48 is 01:47 slower than average, indicating that you might lean more toward strength than running. But don’t worry, you’re not alone in this; even gazelles have to practice running! Given your splits, it seemed like you started with a bit of a slow burn in Running 1, which might have set the tone for the subsequent running segments. You have the potential to improve your running efficiency while also taking advantage of your strength to enhance your overall performance.

Segments to Improve:

Let’s dig into the segments that need a little more love:

• Running 2: 00:09:08 was a significant 02:55 slower than average. This indicates that your pacing might have dropped after the initial segments. Focus on maintaining a consistent effort throughout the race.
• Ski Erg: 00:05:45, which is 00:21 slower than average. This could be due to technique or fatigue setting in too early. The Ski Erg is a full-body movement, and efficiency is key here.
• Rowing: 00:06:04, also 00:19 slower than average. Similar to the Ski Erg, rowing requires a rhythm and technique that can save you time.
• Roxzone: 00:16:31, which is a whopping 07:46 slower than average. This indicates that your transition times need drastic improvement. This is where you can shave off those critical seconds!

Training Strategies:

Now, let’s turn those weaknesses into strengths:

• Running 2 - Pacing Drills:
  • Incorporate tempo runs into your weekly routine to improve your sustained speed. Aim for 2x per week with intervals that mimic race pace.
  • Use a metronome or running app to maintain a consistent cadence during training; this will help you find your rhythm during the race.
• Ski Erg - Technique Focus:
  • Spend 10-15 minutes practicing your form on the Ski Erg. Focus on initiating with your legs and using your core to pull the handle.
  • Include interval training sessions on the Ski Erg, such as 30 seconds of max effort, followed by 1 minute of rest, for 10 rounds.
• Rowing - Rhythm & Endurance:
  • Similar to the Ski Erg, focus on technique first. Record yourself and analyze your strokes. Aim for a strong leg drive and smooth transitions.
  • Incorporate longer rowing sessions (20-30 minutes) at a steady pace to build endurance, followed by short sprints.
• Roxzone - Transition Practice:
  • Set up mock transitions during training. Practice moving quickly from one exercise to another, timing yourself to find the most efficient route.
  • Improve overall fitness with circuit training that simulates race conditions. Include strength and cardio elements to mimic the fatigue you’ll feel on race day.

Race Strategies:

• Pacing Strategy: Start steady! Aim for a consistent pace in the first half of the race. You can always pick it up in the latter segments as your body warms up.
• Transition Planning: Visualize your transitions before the race. Know exactly where you’re going next and have a mental checklist to minimize downtime.
• Hydration & Nutrition: Don’t forget to fuel up before the race. A well-fueled athlete performs better. Think of your body as a fine-tuned sports car—feed it premium fuel!

Conclusion:

Kennedee, you’ve shown that you’re capable of greatness with your strong overall performance in Dallas. Embrace this feedback as fuel for your fire. Remember, "The only way to grow is to push through the pain." Let’s work on those areas of improvement, and I promise you’ll see the results in your next race! Keep pushing, stay focused, and be relentless in your pursuit of excellence. You've got this! 💪🏆

Remember, it's not about being better than someone else; it's about being better than you were yesterday. Let's hit the ground running—pun intended!

Keep grinding, and I’ll be here to guide you—The Rox-Coach!